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Long-Term Weight Loss – Step 3: Increase Your Metabolism

Increase Metabolism

Increasing your metabolism may be one of the most effective ways to achieve and maintain weight loss goals.

Metabolism, simply put, is the process of breaking down proteins, carbohydrates, and fats to yield the energy your body needs to maintain itself. The rate of your metabolism depends on the interaction between the number of calories you consume, the number of calories you burn while eating and exercising, and the calories you burn based on your individual genetic makeup.

Eating foods that require extra energy to be digested and metabolized can significantly increase your metabolism. Your body burns a lot more calories digesting high protein foods than foods that are high in carbohydrates or fat. You can also increase your metabolism by eating frequently. Eating frequently reassures your body that you aren’t going to starve; the body actually realizes that food will always be available and therefore doesn’t have to conserve fat for energy. Research shows that people who eat every 3-4 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day. However, eating frequently doesn’t mean eating mindless snacking. Snacks should be balanced, consisting of approximately 50% carbohydrate, 25% protein and 25% unsaturated fat.

Increasing your intake of high-fiber vegetables can also increase your metabolism. Fiber is a non-digestible carbohydrate, but the body tries hard to break it down anyway, using up energy and boosting metabolism in the process. Additionally, vegetables are low in calories and high in nutrients.

Exercise also increases metabolism, temporarily and permanently. You can maximize the calories you burn post-exercise by integrating high intensity cardio intervals into your workout. You can also raise your metabolism for as many as 24 hours after intense weight lifting, especially when using heavier weights. Heavier weights cause microscopic tears in the muscle fibers. The body requires additional energy to repair these tears.

Long Term Weight LossLean muscle boosts your body’s metabolism permanently, as long as you maintain it. Each extra pound of muscle you carry can burn up to 50 additional calories, with little to no effort on your part. This means that you can consume more calories on a daily basis than you could prior to adding the lean mass. This can significantly help with weight loss maintenance. Strength training is the fastest way to increase lean muscle mass. The training should be geared towards muscle hypertrophy, which means that a specific number of exercises, reps and sets will be necessary to make those gains.

An experienced Health and Fitness Professional can design an exercise routine geared specifically to increasing lean muscle and boosting metabolism. This will enable you to accomplish your weight loss goals rapidly, as well as maintain them.

Natalie Gibbins is a San Diego Fitness professional who’s passion for weight training and fitness began 23 years ago, while growing up in England. Her love of exercise prompted her to become a Certified Personal Trainer in 1997. She owns and operates The Private Gym, an affordable solution to finding a San Diego Personal Trainer.

Seven Secrets To Reaching Your Weight Loss Goals In 2013

happy attitude exercise

Change your attitude.

A different perspective may be the most important key to successfully achieving and maintaining your New Year weight loss goals. If you view exercise and eating healthy as painful, restrictive, boring, time consuming and impossible to sustain over a period of time, you are already setting yourself up for failure. If you look at exercise as a break from a stressful day at work; a way to boost your energy and mood; a chance to get completely physical and give your mind a rest and a way to improve your quality of life immediately, you are much more likely to stick with it. Alternatively, look at healthy eating as a way to nurture your physical body, amplify your mental focus and prolong your stamina.

Set realistic goals.

This will prevent the frustration that can eventually make you abandon your New Year weight loss plan altogether. An average weekly weight loss goal of 1 to 2 lbs is realistic. Genetics play a major role in how your body responds. Wanting arms like a particular celebrity can be motivational, but only if you have a similar body type. In setting your New Year weight loss goals, prepare for plateaus on the scale. Lean muscle gains will show as weight gain on the scale. A more accurate way to monitor your progress is to measure body fat, rather than total weight.

Workout PlanPlan your workouts.

Make appointments in your calendar specifically for working out. Don’t set yourself up for failure by scheduling more time than is realistic. Choose alternate workout times in advance for those situations that invariably crop up and prevent you from following through.

Keep a food journal.

By tracking what and when you eat you can identify adjustments that need to be made and keep yourself more accountable.

Know your obstacles.

Even the most committed fitness enthusiast doesn’t always want to exercise and eat healthy. Some days are easier than others. Know that you will have to work on it every day. If you have an upcoming event that could cause you to fall back on some of your old habits, prepare for it in advance. Find out what physical activities are available on your vacations and which places serve the healthiest food.

Reward yourself.

If you deprive yourself completely, you will most likely abandon your plan. Make sure that you reward yourself weekly with your favorite dessert or treat. Just make sure you don’t go overboard!

Enlist help from a professional.

You are more likely to achieve your New Year weight loss goal if you get help. A good health and fitness professional can create a goal-specific exercise plan that fits your schedule. This will enable you to see results more rapidly. The quicker you see a change, the more committed you will likely be in the long-term.

Natalie Gibbins is a San Diego Fitness professional who’s passion for weight training and fitness began 22 years ago while living in England. Her love of exercise prompted her to become a Certified Personal Trainer in 1997. She owns and operates The Private Gym, an affordable solution to finding a San Diego Personal Trainer.

How to Lower Your Blood Sugar For Faster Weight Loss

how to lower blood sugar for faster weight lossWeight loss can be achieved much faster by lowering blood sugar levels. Certain foods increase blood sugar levels when ingested. Elevated blood sugar levels cause the body to produce insulin, a hormone that helps glucose get into cells where it can be used for energy. Too much insulin secretion prevents the body from using fat for energy. In short, increased levels of insulin will make you fat and make sure you stay fat. Research shows that prolonged exposure to elevated levels of insulin can cause high triglycerides, high “bad” LDL cholesterol, low “good” HDL cholesterol, high blood pressure, insulin resistance, increased appetite, obesity and risk of developing or exacerbating type 2 diabetes. For faster weight loss it is necessary to lower blood sugar levels and insulin production.

The Glycemic Index (GI) is a numerical scale used to indicate how fast and how high a particular food can raise our blood glucose (blood sugar) levels. A food with a low GI will typically prompt a moderate rise in blood glucose, while a food with a high GI may cause our blood glucose levels to increase above the optimal level.

Many high carbohydrate foods, even wholesome foods such as fruits, starchy vegetables, breads, grains and rice can raise blood sugar levels. This is called a glycemic response. A person’s glycemic response to a specific food also depends on the other foods eaten along with it.

Combining simple or complex carbohydrates with protein, healthy or “good” fats, and plenty of fiber at every meal and snack reduces the overall glycemic index of these carbohydrates, keeping blood glucose levels on an even keel, This enables insulin levels to remain much lower, increasing fat utilization which will result in faster weight loss. For example, a banana has a really high glycemic index when consumed alone. Add a handful of walnuts or a tablespoon or two of nut butter and the overall GI of this healthy snack will be dramatically lower.

Choosing low-GI foods at just one meal will not help keep your blood sugar at a healthy level permanently. For your best chances of good blood sugar control, you will need to consistently choose meals and snacks with a good overall low GI.

Consulting with a health and fitness professional who can provide examples of GI lowering combinations with a strength training and cardiovascular exercise program specific to weight loss will help you maintain a healthy GI which will accomplish weight loss goals much faster and may help prevent long-term health issues.

Natalie Gibbins is a San Diego Fitness professional, who’s passion for weight training and fitness began 22 years ago while living in England. Her love of exercise prompted her to become a Certified Personal Trainer in 1997. She owns and operates The Private Gym, an affordable solution to finding a San Diego Personal Trainer.

Burn Fat the Best Way

The desire to burn fat is one of the most common reasons for starting an exercise program. There is no one thing that will increase the body’s ability to do this; it is a combination of many things that contribute to this result. The best way to burn fat can be summarized in three easy parts: expend more calories, increase your protein intake and decrease your carbohydrate intake.

Expend more calories. So the obvious answer is to exercise more, right? However, not all exercise is the same and the type of exercise program you choose can significantly affect the kind of results you hope to expect. If you want a tighter, more defined physique, then a combination of weight training (dumbbells and resistance equipment) with interval style cardiovascular training (like kickboxing, boxing or plyometrics) can be the best way to burn fat. Yoga, Pilates and/or Tai Chi may be more suitable if you are looking for better flexibility and are not as concerned with weight loss.

Increase your protein intake. This does not mean that you have to eat lbs and lbs of steak daily, however it is important to know that protein has the highest thermic effect of all the food groups. Thermic effect simply means the amount of energy needed from your body to digest food. Energy is more commonly described as caloric value. As much as 30 percent of protein’s caloric value is burned up during digestion. Compare that to simple carbohydrates like bananas or white bread which require less than 10 percent of their caloric value to be broken down. In addition, the ingestion of these simple carbohydrates rapidly raises insulin levels in the blood stream and whenever insulin is present in the body, fat cannot be used for energy. In short, insulin compromises the body’s ability to burn fat.

Ingesting at least 20 grams of protein at breakfast, lunch and dinner and at least 10 grams for snacks (e.g. 2 tablespoons of peanut butter and 1 medium banana, or 2 cheese strings and a medium apple) can be the best way to burn fat and speed up your metabolism.

Burn Fat the best wayLower your carbohydrate intake. In truth, it is not so much about eliminating all carbohydrates, it is knowing which carbohydrates to choose from. It is best to avoid white rice and breads and to limit complex carbohydrates (whole wheat breads, grains, pastas, rice, potatoes and cereals), especially later in the day. This can be one of the best ways to burn fat. Consume complex carbohydrates only with breakfast and post-workout meals. For dinner replace the complex group with rainbow colored organic vegetables (like spinach, bell peppers, carrots, kale and collard greens.

Any exercise program aimed at burning fat should be performed under the supervision of or with the advice of a Certified Exercise Professional. Adherence to the program as well as accountability for nutritional intake will produce the highest likelihood of burning fat.

Natalie Gibbins, a San Diego Fitness professional, passion for weight training and fitness began 22 years ago while living in England. Her love for exercise, more specifically weight training, prompted her to become a Certified Personal Trainer. She owns and operated The Private Gym, an affordable solution to finding a San Diego Personal Trainer.

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